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Gym HIIT Workout

Jamie July 25, 2023

Here’s a gym-based High-Intensity Interval Training (HIIT) workout. You’ll need access to basic gym equipment for this routine.
As always, warm up before starting and cool down afterward.
Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit 3-4 times for an intense workout.

Warm-up (5-10 minutes):
5 minutes on the stationary bike or treadmill at a moderate pace.
Arm circles: 30 seconds forward, 30 seconds backward.
Bodyweight squats: 1 minute.
High knees: 1 minute.
Jumping jacks: 1 minute.
HIIT Workout (40 seconds of exercise, 20 seconds of rest)

Kettlebell swings:
Use a kettlebell and swing it between your legs, then explosively swing it up to shoulder height.
Battle ropes:
Hold the battle ropes with an overhand grip and make waves by moving your arms up and down simultaneously.

Box jumps:
Find a stable platform or box and jump onto it, then step down and repeat.
Medicine ball slams:
Lift a medicine ball overhead and slam it down to the ground with force, catching it on the bounce.

Barbell thrusters:
Hold a barbell at shoulder height, perform a squat, and then press it overhead as you stand up.
Box step-ups with weights:
Hold dumbbells in each hand and step up onto a box one leg at a time, alternating legs.

Chest opener:
Interlock your fingers behind your back and open your chest, holding for 20 seconds.

Shoulder stretch:
Pull one arm across your chest, using your other arm to hold it in place for 20 seconds on each side.
Always listen to your body during the workout and adjust the intensity or weight if needed. Stay hydrated and challenge yourself, but remember to maintain proper form to prevent injuries. Enjoy your gym-based HIIT workout